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Tuesday, April 30, 2019

30
Apr

Tuesday, April 30, 2019

VOD

When I consider your heavens, the work of your fingers, the moon and the stars, which you have set in place, what is mankind that you are mindful of them, human beings that you care for them?

Psalm 8:3-4

STRENGTH

15 Minutes to Build to a Heavy Single Front Squat
*In Groups

WOD

FRONT RUNNER

For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: 165/110

*Running Substitutions
250 Meter Row
14/10 Assault or Echo Bike

ADDITIONAL WORK

Power Snatch
On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a heavy complex for the day.

Body Armor
3 Sets:
50% of Max Ring Muscle-Ups
50′ Dumbbell Overhead Lunge (changing 25′)
Rest 2:00 between sets.